W.O.D.: I L-INT Day 2 Week 7

Friday, February 22, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: Box Squat 10x2 to a 12" box @ 60% 1RM

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

Run 400m

12 - Back Squats (BW)

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Bike (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Row (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Ruck (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on 55# Ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Bike (FRI): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Post sport and distances to comments.


CrossFit Montgomery Endurance


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Comments (12)

buff squirrel
on Thursday, February 21, 2013 at 06:39 pm
box squat
I know the endurance WOD stuff has changed to what we can handle, etc., but are we missing reps / time / etc., on the box squats for tomorrow? I.e., typically we'll see x2 at :45 for ten rounds, etc. Thanks.
PJ
on Friday, February 22, 2013 at 05:20 am
RE: box quat
SetsxReps have been added! Sorry for the typo!
buff squirrel
on Friday, February 22, 2013 at 06:34 am
box squat
thanks!!!
Kyle T
on Friday, February 22, 2013 at 08:58 am
WOD
Wendler Press Week 4
75x5,85x5,95x5
Clean and Jerk 135# 3x5
Snatch form work

WOD: rx 165# BW, treadmill
7:40 (stopped watch to run to treadmill and back, added small penalty time)
Geoff
on Friday, February 22, 2013 at 11:26 am
Rest and recovery...
In out of town work meetings Wednesday and Thursday...home today but taking advantage for a few extra rest days before getting back at it this weekend.

Plus it's cold outside! :-)
Jake Fisher
on Friday, February 22, 2013 at 11:42 am
XC Skiing Enduro!
Im taking advantage of this snowpocalypse and hitting the fresh powder. I'll be XC skiing all weekend. Enjoyed a fantastic lazy REST DAY yesterday. Time to make tracks!!
Mark N
on Friday, February 22, 2013 at 12:57 pm
WOD 2/23/3
Strength:
12" Box Squats: 10x2 @ 135#

WOD
As Rx 9:39. (155# Squat)
Scott
on Friday, February 22, 2013 at 02:01 pm
Box and CFE Swim Wods
Box WOD
4 rounds for time:
25 ring push-ups
25 double unders
400 meter run
17:10

CF Endurance Swim
1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
65y-175y-230y-275y

1400 yards total with skills and drills
PLA
on Friday, February 22, 2013 at 02:19 pm
Day 161
Strength (Rx): 225lb

S&C (Rx@190lb): 6:05
Jack
on Friday, February 22, 2013 at 02:43 pm
WOD
STR: DE 12" box squat @ 185# 10 x 2 on :60

Cond:

400m run + 12 95# back squat for 3 rounds.

9:23
Brad Williams
on Friday, February 22, 2013 at 03:56 pm
2/22/13 WOD
Interval swim first this morning. 1000m drill warm-up (head lead, arm lead, kick, skulling, press-ups). Intervals- 57m, 160m, 193m, 230m. Did too long of a warm-up and I broke down during the last two intervals. Really showed my weakness which is my kick. Gonna have to get that stronger.

Week #6 Cadence Run and Intervals after that. Cadence run was good warm-up for L-Ints. Kept 7:19 pace for all the intervals. Cadence was strong (94-95) for all of them.

Strength & conditioning this afternoon. Did my own WOD since I had go to dentist shortly after morning WOD and didn't wanna make another trip into Canton. 10-1 reps of Pistols (each leg), Squats, Hand Release Push-Ups- 7:40 minutes. Sat down on a chair for the Pistols.

Mobility through day. Long bike and "brick" run tomorrow.
Timtanium
on Friday, February 22, 2013 at 06:49 pm
Strength (Rx):
155 lbs

S&C (Rx @ 155 lbs):
8:35
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